Going Green: Easy Ways of Adding Plant-Based Meals in the Diet

PUBLICATION: https://www.boldsky.com/health/going-green-easy-ways-of-adding-plant-based-meals-in-the-diet-145723.html

A green plate syncs well with the frequency and wavelength of nature, isn’t it? A plant-based meal is an eating strategy that emphasizes plant concentrates and plant-derived edible items. A green plant diet doesn't have to be expensive or tasteless. Many quick and delicious methods exist to increase the number of plant-based meals on your plate.

Is adding plant-based meals in the diet the new trend?

Plant-based diets have a long history. Several renowned individuals, like Plato, George Bernard Shaw, Mahatma Gandhi, Albert Einstein, Leonardo da Vinci, and Leo Tolstoy, were ardent followers of vegan diets. However, these diets have become increasingly common in today's society, a tendency that can be traced to the rise in health awareness. However, these eating habits cannot be classified as current fads because most of them are based on scientific facts.

The rationale behind adding plant-based meals in the diet

A plant-based diet excludes all animal products, including red meat, chicken, fish, eggs, and dairy goods, and includes all minimally processed fruits, vegetables, whole grains, legumes, nuts, seeds, herbs, and spices. Transitioning to a vegan lifestyle is not only an excellent way to enhance your health but is also environmentally friendly.

Some of the compelling reasons why you may adopt a plant-based are:

• Health benefits

Plant-based diets are typically higher in fiber, antioxidants, vitamins, and minerals, and lower in saturated fat and cholesterol than diets heavily based on animal products.

• Animal welfare

Industrial animal agriculture can involve significant suffering and animal cruelty. This “green movement” of adopting a vegan diet can save plenty of animal lives.

• Environmental sustainability

Animal agriculture plays a significant role in producing greenhouse gases, deforestation, water pollution, and other environmental issues. You can lessen this impact on the environment and contribute to a more sustainable ecosystem.

The Benefits of adding plant-based meals in the diet

A plant-based diet has numerous benefits. These benefits are long-lasting and holistic. Let us explore some of the amazing benefits of plant-based meals:

• Prevents chronic diseases

Plant-based diets can prevent diabetes, high blood pressure, and heart-related diseases. Studies show that people who have more plant-based edibles than meat in their diet show the following signs:

• Low bad cholesterol (LDL)

• Low systolic blood pressure

• Thin and healthy blood vessel walls

• Minimal signs of inflammation

• A lesser amount of free radicals.

• Lesser chances of weight gain

A plant-based diet may be a less expensive treatment option than medication therapy, angiography/stent implantation, and bypass surgery for preventing and treating blockages and problems connected to the heart and blood vessels.

• Controls obesity

Plant-based diets are often lower in calories and high in fiber. The percentage of fat is minimal as compared to animal products. As a result, a plant-based diet can help you manage your weight more effectively.

• Better gut health

Plant products are high in fiber and antioxidants. Fiber promotes better bowel movements, which cleanse the gut and the intestines from toxic wastes. Moreover, the phytonutrients and antioxidants reduce the signs of inflammation that keep the gut healthy.

• Slows aging

Antioxidants lower the free radical damage to the skin, boost brain activity, reduce the chances of dementia, and cure all signs of inflammation in the body. These together not only keep you healthy but also slow down the signs of aging.

A general recommendation for a plant-based diet

According to the studies done by Hever in 2016, here is a quick guide to how much plant-derived products you can incorporate in your daily diet.

• Fruits can be taken in two to three portions (1 portion = 1 medium-sized piece or 1/2 cup)

• Whole grain cereals like rolled oats, brown rice, and millet in 6-11 portions (1 portion = 1/2 cup of cooked cereals)

• Legumes like lentils, peas, beans, and soybeans in 2–3 portions (1 portion = 1/2 cup of cooked legumes)

• Leaf vegetables in 2–3 portions (1 portion = 1 cup raw or 1/2 cup of cooked leaf vegetables)

• Oilseeds like pistachio, cashews, almond, and walnut sum up to 30–55 g

• Seeds like chia, flax, linseed, and hempseed in 1–3 tablespoons

• Vegetable milk 2–3 cups

• Fresh herbs to be added as per your taste

Adding plant-based meals in the diet is good but not tasty!

The fact that vegetarian diets require too much effort to prepare could be a deterrent to adopting one. A vegetarian diet can quickly lose flavor and become monotonous.

One of the first steps in adopting a plant-based diet and sustainable lifestyle is finding quick and scrumptious recipes. You may stay within your budget while enjoying great dinners with these recipes meant for beginners.

Takeaway

The global spread of chronic diseases has dramatically increased during the last few decades. The primary reasons are an unhealthy lifestyle, stress, and consuming a preservative-laden unbalanced diet with lots of junk food. Healthy eating can be a tool to promote health. The plant-based (vegetarian) diet is an endeavor to alter eating patterns in which foods of animal origin that are highly processed and contain unwanted fats are avoided and replaced with raw, unprocessed, or slightly processed foods of plant origin.